Holiday Treats or Sugar Traps? 10 Foods to Watch Out For

Flavored Coffees and Lattes

Your peppermint mocha might taste like the North Pole in a cup, but it’s often loaded with sugar. A medium-sized holiday latte can pack as much sugar as three candy bars. Opt for a smaller size, ask for fewer pumps of syrup, or switch to a spiced tea latte to save yourself from a sugar coma.

Store-Bought Cranberry Sauce

Homemade cranberry sauce is tart and tangy, but the canned version? It’s basically candy in disguise. One serving can contain up to 22 grams of sugar. If you’re a cranberry lover, try making your own with fresh cranberries and a touch of honey or orange juice instead of getting the canned one. It’s a little more work, but your body will thank you.

Honey-Glazed Anything

Ham, carrots, sweet potatoes—you name it, the holidays love glazing it with honey or maple syrup. While these natural sweeteners sound healthier, they still add up fast. A single serving of honey-glazed ham can sneak in 15 grams of sugar before you even get to dessert. This is where balancing the things you put in your plate will help you.

Dried Fruit

Dried fruit might seem like an innocent little snack compared to cookies, but don’t be fooled. Just one small handful of dried cranberries, figs, or dates can pack 20–30 grams of sugar. Stick to fresh fruit for that sweet fix with a fraction of the sugar or enjoy your dried fruit in moderation.

Salad Dressings

Salads are great for you, but not when you drench them in salad dressing. Especially if it’s store-bought because many of them are loaded with added sugar. This is why it’s important to check the label of the dressings you pick up, or better yet, make your own salad dressings at home. There are hundreds of recipes you can try and it will just taste better, you know?

Cocktail Mixers

That holiday punch or spiked eggnog might be delicious, but pre-made mixers are sugar bombs in a bottle. Even a classic margarita mix can contain 24 grams of sugar per serving. If you’re mixing drinks, go for fresh ingredients like lime juice, soda water, and herbs to keep things festive and not regret it later when you get that sugar crash.

Canned Soups

Who knew that cozy bowl of soup could be hiding so much sugar? The thing is, many canned soups—especially tomato-based ones—use sugar to enhance the flavor. A single cup can have up to 12 grams of added sugar. So, yes, they’re more convenient, but they’re not necessarily great for you. Consider making your own soups or consuming your canned favorites in moderation.

Granola Bars and “Health” Snacks

Don’t be fooled by the packaging on those holiday snack bars. While they might seem like a healthy treat, many granola bars are loaded with sugar from syrups, chocolate chips, and dried fruit. Look for options with less than 5 grams of sugar per serving, or swap them for other delicious snacks like nuts, fruits, or even homemade granola bars.

Ketchup and Other Condiments

Ketchup is easily one of the biggest sugar culprits on your holiday table, and your everyday table too. Just two tablespoons can pack 8 grams of sugar—and let’s be real, who stops at two tablespoons? BBQ sauces, teriyaki sauces, and even some gravies can be just as loaded with sugar, so check the labels before you pile them on.

Pre-Packaged Bread and Rolls

Even that basket of dinner rolls isn’t free of more sugar than you imagine. Many store-bought breads and rolls contain added sugar to improve the flavor and texture. Hawaiian rolls, anyone? While delicious, they can have 4–6 grams of sugar per serving. Opt for fresh-baked bread or whole-grain options to keep things healthy and balanced while you indulge.

The holidays are a time to enjoy yourself, not obsess over every calorie—but being mindful of sneaky sugar sources can help you feel better (and avoid the dreaded sugar crash). Swap out the sugar-laden options for lighter, fresher alternatives, and you’ll enjoy the season without overdoing it.